You will have no choice but to start packing on lean muscle mass when you start eating healthy muscle building foods. All foods that build muscle should be good sources of protein, carbohydrates, and fatty oils. Meal replacements like protein shakes and recovery drinks are perfect when you are pressed for time. Most high protein sources also include a good balance of amino acids. Whey protein and rice protein are great sources of protein and should be taken before or after workout routines. A great night time shake is egg protein and casein as they are digested slowly by the body.
Make it a habit to drink plenty of water. I know water can be difficult to drink sometimes but you must replenish everyday. Shoot for between 64 and 80 ounces of water everyday.
There are several different ways to get our daily dose of protein. Protein is one of the most important muscle building foods. Protein aids in muscle repair and is vital for muscle generation. Great sources of protein come from lean red meat, chicken, fish, eggs, certain vegetables, and whole grains. Always try to take in half your body weight in protein each day. If you weigh 180 pounds then you would want to make 90 grams of protein your daily goal. I don’t recommend going over 150 grams of protein per day, up to that amount is perfect.
Carbohydrates are very important for building lean muscle. If you have a really fast metabolism then you want to make carbohydrates a major part of your muscle building diet plan. Your body uses carbohydrates as the main energy source. Most people worry that 200 to 300 grams of carbohydrates everyday are too much. Trust me it is not. Unless you are really overweight even then you still need 200 grams of carbohydrates daily. Trust me on this, if you are looking to building muscle then you are going to be working out and probably doing some lite cardio. Carbohydrates are a must! Honey, raisins, and whole grain bread are wonderful sources of good carbohydrates.
Adding to the list of muscle building foods are healthy fats and oils. Extra virgin olive oil, flax seed oil, and grape seed oil are the sources I recommend. You should aim to take in 200 to 300 calories ever day from these fat sources. Healthy fats and oils are great for muscle building and also aid to reduce joint inflammation, help in normal brain function, and have been proven to lower bad cholesterol.
Avoid junk food as much as you can. I always give in to ice cream from time to time but hey, its okay! You want to take in plenty of foods that give you a good balance of nutrients and fiber to maintain a healthy digestive system. It will not take you long to get in a routine of eating the right carbohydrate and protein sources. Combining the right foods with proper workout routines will not let you down in your muscle building efforts. You will begin to see major improvement. A good balance of muscle building foods will give you the lasting results you desire.